Face Pull Tutorial – Execution Details!

If someone asks me, what exactly is face pulling?  I will answer you: it depends on what you do.  Devil is hidden in the details.  The same action can actually have different changes to stimulate different parts of the body.  Today I will use face pull as an example to discuss face pull’s variations and the muscles it trains.  I would say that you need to change the details of the action.It depends on what muscles you want to train.


Mid Back

First, if I want to target the position of the middle back, rhomboids, and middle trapezius, I would do this: I will adjust the weight to medium-heavy, about 8-15RM.  I will focus on the movement of the scapula or shoulders throughout the whole action.

Look from this shoulder position:

  • When I was relaxed, I pulled my entire shoulder over it: scapula protraction.
  • As soon as I pull it over, I will focus on moving my shoulders backward: scapula retraction.


The method is a bit similar to the seated rowing we usually do.  It is not important whether the forearm is rotated in or out.  If you want to do more heavier, external rotation is not possible.  Because it ‘s not that powerful.  The main point is to focus on shoulder movement.  Feel the pinch when you receive the tightest.  This is the method for the middle back.


External Rotation

Secondly, if I want to target the muscles of external rotation or want to improve the humpback,  my approach is to use a lighter resistance band or cable first.  Then focus on the external rotation of the hand.  That means when I pulled it hard, the thumbs of my hands probably pointed obliquely.  Always remember to do it by keeping your shoulders down.  This force is week due to external rotation,  so don’t expect to do it very heavily.  We hope to achieve 12-15RM with light weight.


The quality external rotation, the meaning of quality is to slowing down the speed and the range of movement should also include your fingers. Your elbows should be as outward as possible.  If you are using a cable machine or two ropes, it will be more suitable.  Because using one rope has a chance to be too short to hinder your range of motion.  If you don’t have two in the gym, try one hand.  Remember this action doesn’t require the heavy weight, so don’t force it.  This practice is quite common.  I also mentioned in my previous video on humpback and shoulder muscles.


Rear Deltoid

Thirdly, if you guys wants to focus our rear deltoid, what should be paid attention to?  First, the weight can be slightly increased.  Relative to the second version of external rotation can be slightly heavier.  May be close to or slightly lighter than the weight of the middle back workout.  Pay attention here: the height of our elbow will affect the impact of the entire movement on the rear deltoid.  If you want to target the rear deltoid, move your shoulders back and forth, protraction and retraction are not the point.  You should fixed it as if doing wide-handed rowing.  Let your elbow slightly down, stop at the top to feel the tightness of the back shoulders.  And being slow down, try to reduce the involvement of the back muscles.  We should use the back shoulder to feel it, and the arm start to exert force.


Side Deltoid

If I want to target the whole or middle shoulder, my movement will become more like upright rowing.  Pay attention here to the height of our elbows.  My hand didn’t deliberately external rotate out.  Some people will deliberately internal rotate to do this.  I don’t discuss it here.  But if you look at it, there is a slight difference between the movements for the middle shoulder and back shoulder.  We will stay for a while, but we feel a little different.  This approach is not particularly recommended.  But it is also a common practice.


Why I don’t particularly recommend it because when we are doing every movement which is similar to upright rowing, we should be careful when doing it.  It is easy to injure the shoulder due to the internal rotation of the shoulder, causing injury or strain.  People with injured shoulders should try to avoid this action.  Of course, if you are an advanced people, you can use some physical control skills to avoid the pain. It may be a way to do it.  The most important thing is to know your own body and injury. And understand where to focus on the details of each action and what dangerous actions to avoid.


Revisit the variations in these actions.  Of course, this video does not discuss the movements and details of every change very carefully.  I just extracted the highlights of each variation and shared with you guys.  Let everyone know that every action has many details.  Change a little bit of detail, the position you exercise will be a little different.

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